Ultimate Bodyweight Push-up Routine for Upper Body Strength

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This comprehensive bodyweight workout is designed to intensify your upper body strength and endurance through a series of push-up variations. Each exercise is structured to target different muscle groups within the upper body, providing a well-rounded strength training session without the need for any equipment.

The first exercise is the Cobra Push-up. This variation emphasizes the lower back and triceps by extending the spine at the top of the movement, simulating a cobra rising. Perform 3 sets of 10 reps, ensuring that you maintain a strong core throughout the exercise to protect your lower back.

Next, we have the Lay Down Push-up. This exercise works the chest, shoulders, and core intensively. By lowering all the way down to the ground and lifting your hands off the floor briefly, you activate your muscles through a full range of motion. Again, aim for 3 sets of 10 reps, focusing on smooth, controlled movements.

Moving on to the Archer Push-up, this variant significantly challenges your chest and one arm at a time, similar to drawing a bow. It provides a great unilateral exercise that helps in identifying and correcting imbalances in strength. Each arm should be alternated per rep for 3 sets of 10 reps each.

Finally, the Pike Push-up targets the shoulders and upper back by shifting your body weight forward. This resembles a downward position in yoga and requires good upper body strength. Perform 3 sets of 10 reps, adjusting your foot positioning to increase or decrease the difficulty of the exercise.

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  • #Exercise / Sets
    1Cobra Push-up3 sets • 10 reps
    Cobra Push-up
    2Lay Down Push-up3 sets • 10 reps
    Lay Down Push-up
    3Archer Push-up3 sets • 10 reps
    Archer Push-up
    4Pike Push-up3 sets • 10 reps
    Pike Push-up
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